7 Of The Best Protein Sources For Vegans

With many of us moving towards plant-based diets and going vegan, it’s important to know where you’re going to get all of your nutrients from — especially protein.

It’s a common concern of those going vegan or thinking of going vegan that they might not get enough protein in their diet.

However, with the right planning and knowledge, a vegan diet can be extremely healthy and easily provide you with all the nutrients you need, including protein.

In this post, we’ll be covering seven of the best protein sources for vegans. Read on to find out what you should be including in your diet:

1. Soy products

Soy products are a great, protein-rich addition to any diet, and because they’re so varied, you can have them in a range of snacks and meals.

Tofu, edamame, and tempeh all originate from soybeans — which are considered a “whole” source of protein. This means that they contain all of the essential amino acids that your body needs.

In particular, tofu is super versatile and high in protein. Tofu is made by cooking and slightly fermenting soybeans before pressing them into a block or patty. You can then buy it in a supermarket and cook it in all sorts of ways — from baking or stir-frying it, to marinating it in soy sauce and lime to add to salads, grilling it, or even blending it into soups to make them creamier and higher in protein.

2. Protein powders

It sounds obvious, but you’d be surprised how many people don’t consider using protein powders to hit their recommended daily protein targets!

Protein powder is a quick and easy way to give yourself a protein boost — just one serving typically contains around 25 grams of protein, easily helping you to hit your protein goals.

Plus, it’s very convenient; you can simply make a protein shake in the morning and take it with you to work.

Some protein powders are milk-based, but there are plenty that are suitable for vegans. You may need to test different protein powders to find the right one for you, but pea protein powders are a great place to start if you’re vegan. It’s made from yellow split peas and is rich in amino acids, which help to fuel your body and help to grow muscles.

Most plant-based protein powders tend not to contain additives, which makes them more easily digestible and gut-friendly. However, they also tend to taste quite neutral so might need the help of some extra ingredients to jazz up your shakes; try bananas, dates or strawberries to naturally sweeten the flavor.

3. Pulses

If you’re not too familiar with what a “pulse” actually refers to, it’s an edible seed that grows in a pod. Pulses are high in protein, as well as being low-fat and super cheap. There are all sorts of pulses that you can incorporate into your diet, meaning you’ve got plenty of variety.

Some protein-rich examples of pulses include:

Beans: beans generally have between 7-10g protein per 100g, and there are lots of different beans that you can add into your diet, including black, kidney, pinto, butter, and cannellini. Try beans-and-rice as a filling and nutritious base for your dishes, or make vegan-friendly bean chili.

Chickpeas: similar to beans, chickpeas have around seven grams of proteins per 100g. They’re perfect for adding to tasty vegan curries, stews, or of course for making hummus — delicious and protein-rich!

Lentils: lentils are also high in protein and fiber, as well as other important nutrients. You can add them to a variety of dishes like salads or soups, but the obvious choice is lentil daal, which you can make with plenty of spices for a satisfying and healthy dinner.

Peas: Peas contain nine grams of protein per cooked cup, as well as being a good source of fiber, iron, magnesium and various vitamins. They make for a great side dish, or you can add them into pasta dishes, soups or fritters.

4. Quinoa

Quinoa is a brilliant source of protein for those living on a plant-based diet. In fact, it’s a “complete” protein, which means it contains all 22 amino acids that your body needs to function.

This super grain is a great alternative to carbohydrates such as rice and couscous, and can basically be used in the same way — added to bulk out meals without leaving you in a carb coma!

In particular, it tastes amazing in fresh summer salads, bringing a slightly nutty flavor and texture to your creations. However, you can use it in sweet dishes too, such as quinoa cakes, pancakes, breakfast bowls or even quinoa apple crumbles!

5. Nuts

Nuts contain between 5–7 grams of protein per 28 grams, so they’re a super-easy and effective way of adding protein into your diet with minimal effort.

You don’t even need to do anything with them — just a handful of peanuts, walnuts, almonds, cashews will top up your protein levels, and you can just nibble them while you’re at your desk. Alternatively, you can add them to dishes like salads or stews, breakfast bowls or smoothies.

Nut butters are a tasty way of eating nuts too. Back in the day, it was just much-loved peanut butter you could spread on your morning toast, but these days the nut butter market has opened up and we’re seeing cashew butter, almond butter, and hazelnut butter becoming more popular.

Nut butter has got a bit of a reputation for being high in fat and calorie-dense, but don’t worry — it’s the good stuff! Nuts are good sources of monounsaturated fat, which can help lower “bad” LDL cholesterol levels.

6. Green vegetables

All vegetables contain small amounts of protein, which means they can help you to hit your daily protein goals alongside other protein sources.

However, some vegetables are great sources of protein anyway. Dark, leafy greens such as spinach and kale are protein-rich, as well as being incredibly high in nutrients such as iron, potassium, calcium, vitamin A and vitamin C.

Broccoli, sprouts, asparagus, and mushrooms are also rich in protein and can be added to pretty much any dish.

7. Seeds

Like nuts, seeds are a very simple but very effective way of getting enough protein into your diet as a vegan.

In particular, chia seeds are crazy high in protein — just one tablespoon of chia seeds will provide around two grams of protein, as well as being rich in fiber and healthy omega-3 fatty acids.

Chia seeds have very little taste, so they’re easy to incorporate into plenty of recipes without you even noticing that they’re there! You can add them to smoothies and shakes to boost your protein levels even more, or sprinkle them over your breakfast bowls, as well as salads and soups.

If you want seeds with a bit more flavor and substance, then head for pumpkin seeds (four grams per tablespoon) or sunflower (two grams per tablespoon) instead. You can snack on them during the day to boost your protein and energy levels, or add them to meals for taste and texture.

If you’re vegan or thinking of going vegan, it’s important to make sure you get enough protein in your diet. Adding the great protein sources above to your diet will boost your protein levels and make sure you hit your recommended daily intake!